Dates calories come to 66 for one pitted medjool date of 24 g and 277 per 100 g. Almost all of that energy is carbohydrate, and most of the carbohydrate is sugar: 16 g in a single date. Because dates are small, sweet and easy to eat by the handful, the count decides the total.
66kcal
1 pitted date · 24 g, raw, medjool variety
2%protein
0.4 gProtein
18 gCarbs
0 gFat
How to burn off 66 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Raw, medjool variety · per 24 g
Calories
66 kcal
Protein
0.4 g
Carbohydrate
18 g
Fat
0 g
Sodium
0 mg
Potassium
167 mg
Iron
0.2 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Date: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 date, pitted (24 g)
66
0.4 g
18 g
0 g
0 mg
3%
Cup, chopped (147 g)
415
3.6 g
110.3 g
0.6 g
3 mg
21%
100 g
277
1.8 g
75 g
0.2 g
1 mg
14%
3 × 1 date, pitted (24 g)
199
1.3 g
1 mg
5 × 1 date, pitted (24 g)
332
2.2 g
1 mg
Five dates are a 332-calorie snack
The numbers on this page are for raw medjool dates, the large soft variety, as listed by USDA. A single pitted date weighs about 24 g and carries 66 calories, roughly 3% of the daily value. On its own, that is a modest number. The catch is that few people stop at one.
Two dates come to 133 calories and three reach 199. Five dates, a common handful with coffee or after a workout, land at 332 calories for 120 g of fruit. Each extra date adds roughly 66 calories, so the count matters more than anything else on the label. That handful is a full snack's worth of energy, and it takes a couple of minutes to eat.
Chopped dates in baking or oatmeal push the total higher still. A cup of chopped dates, 147 g, holds 415 calories, or 21% of the daily value. If you use dates as a sweetener, measure them by the cup or by weight rather than eyeballing the bowl.
97% of the calories come from carbs
The calorie split is about as lopsided as food gets. Carbohydrates supply 97% of the energy in dates, protein 2% and fat 0%. Per 100 g that works out to 75 g of carbs, 1.8 g of protein and 0.2 g of fat. Even a full chopped cup has only 0.6 g of fat.
Most of those carbs are sugar. A 100 g portion holds 66.5 g of sugars, and one date holds 16 g of its 18 g of carbs as sugar. Five dates deliver only 2.2 g of protein, so they do little on the protein side to hold you over between meals.
That makes dates quick, dense fuel rather than a filling snack on their own. If you want the sweetness to carry you longer, pair a date or two with something that brings protein or fat, such as nuts, yogurt or cheese. The date supplies the sugar; the partner supplies the substance.
Fiber and potassium are the upside
Dates are not only sugar. Per 100 g they carry 6.7 g of fiber, measured against a daily value of 28 g. One date adds 1.6 g, and a chopped cup adds 11.8 g, a solid share of the day from a single ingredient. Fiber is the main row that separates a date from a spoonful of sugar on the label.
Potassium is the other row that stands out: 696 mg per 100 g, against a daily value of 4700 mg. For a food most people treat as candy, that is a meaningful number. It gives dates a better case than most sweets for a spot in a snack rotation.
Sodium, by contrast, barely exists here. One date shows 0 mg, and a full 100 g holds just 1 mg, which comes to 0% of the 2300 mg daily value. If you watch sodium, dates add sweetness without adding any. Protein is just as thin, at 1% of the daily value per date, so look elsewhere for that.
Treat dates as a sweetener, not a free fruit
Dates sit in the fruit aisle, but their numbers look more like dried fruit than fresh. At 277 calories per 100 g, they are a dense food, and a few go a long way. The simplest move is to decide on a count before you open the package.
In practice that can mean two or three dates as a snack, at 133 or 199 calories, rather than an open bag on the desk. Stuffed dates with nut butter or cheese are popular, but the filling adds its own calories on top of the fruit. Chopped into oatmeal or blended into a smoothie, a single date often brings enough sweetness to stand in for added sugar.
Packages from Natural Delights, Bard Valley or Hadley sell both medjool and Deglet Noor dates, and fruit size varies from box to box. If a date looks far from 24 g, weighing a few once gives you a better baseline than guessing. BodyPal can also log dates from a photo, which helps when the count is the number that matters.
How does date compare?
Here is how dates stack up against pitted dates, raisins and craisins, per 100 g and per usual serving.
Verdict: Dates are the lightest of these sweet dried-style fruits at 277 calories per 100 g, versus 299 for raisins and 308 for craisins, and they carry just 1 mg of sodium against 26 mg in raisins. For a sweet snack you can count piece by piece, pick a 66-calorie date; if you want a little more protein per bite, raisins edge ahead at 3.3 g per 100 g.
Most popular date brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Hadley Organic Pitted Deglet Noor Dates40 g300 kcal
8Bard Valley Organic Medjool Dates2 dates · 46 g298 kcal
Packaged dates vary by variety and drying level, so labels range from 275 to 304 calories per 100 g versus the 277 for medjool dates above. Source: manufacturer labels / USDA FoodData Central.
Date FAQs
How many calories are in one date?
One pitted medjool date (24 g) has about 66 calories. Five dates come to roughly 332 calories.
Are dates good for weight loss?
Dates are calorie-dense at 277 calories per 100 g, with 6.7 g of fiber but 66.5 g of sugar, so a single 24 g date still adds up to 66 calories.
Dates vs raisins: which has more calories?
Raisins are slightly higher at 299 calories per 100 g compared with 277 for medjool dates, a difference of 22 calories per 100 g.
How much sugar is in dates?
A single pitted medjool date (24 g) has about 16.0 g of sugar, from 66.5 g per 100 g. It also has 1.6 g of fiber per date.
How many calories are in 5 dates?
Five pitted medjool dates contain 332 calories for 120 g of fruit. That handful also brings 2.2 g of protein and about 1 mg of sodium, so nearly all of the energy comes from natural sugar.
How many calories are in 2 dates?
Two pitted medjool dates come to 133 calories from 48 g of fruit. Add a third and the total reaches 199 calories, so each extra date adds roughly 66.
How many calories do dates have per 100 g?
Dates have 277 calories per 100 g, which is 14% of the daily value. The same 100 g holds 75 g of carbs, 66.5 g of sugars, 6.7 g of fiber and only 1.8 g of protein.
How many calories are in a cup of chopped dates?
A cup of chopped dates, 147 g, has 415 calories, or 21% of the daily value. It also packs 93.1 g of sugars and 11.8 g of fiber, so measure it carefully when baking.
